Beef & Coconut Rice Lettuce Wraps

These beef lettuce wrap with coconut rice are veggie-filled with the addition of grated carrot and zucchini to the beef. 

As Registered Dietitians, we love that these beef lettuce wraps with coconut rice contain a mixture of carbs, fats, protein, and fibre to keep blood sugars stable! Plus, with 30g of protein, this meal is sure to keep you full and reduce food cravings that often occur when protein intake is inadequate.

The recipe is versatile and ground beef can be subbed for ground turkey. You can also mix up the vegetables to suit your preferences or what you have available in your fridge! For example, instead of grated carrot and zucchini you might try sliced mushrooms, onion, bell peppers, or cabbage cooked into the the meat.

BEEF LETTUCE WRAPS WITH COCONUT RICE

INGREDIENTS

• 1 pound extra lean ground beef or turkey
• 2 teaspoon sesame oil
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• ½-1 cup carrot, grated*
• ½-1 cup zucchini, grated*
• 2-4 tablespoons soy sauce*
• 1 tablespoon vinegar (eg. rice vinegar, apple cider vinegar, white vinegar)
• ¾ cup rice
• 1 can (400mL) coconut milk
•  ¼ teaspoon salt
• 1 head of lettuce (eg. romaine, iceberg, or butter lettuce)
• optional: chives, green onion, sesame seeds, and/or sriracha for serving

^{*Note: recommended ranges are included for the zucchini, carrots, and soy sauce so you can adjust the recipe to your own preferences and taste. For example, Courtney enjoys more vegetables in the recipe but recognizes some prefer less vegetables in the meat mixture. Furthermore, some prefer a saltier flavour from the soy sauce and others prefer less. Start with 2 tablespoons of soy sauce and taste the cooked mixture to determine if you'd like to add an addition 1-2 tablespoons of soy sauce.}

DIRECTIONS

1. Prepare the coconut rice by combining the rice and coconut milk in a saucepan. Bring to a boil and then immediately reduce to a simmer and let cook for 15-20 minutes.
2. Cook the ground meat in a large frying pan. Drain any excess fat from the meat. Remove the meat from the pan and set aside.
3. Add 2 teaspoons of sesame oil to the pan. Add the garlic and ginger and saute for 1-2 minutes before adding the grated zucchini and carrot. Let cook for 1-2 minutes.
4. Add the cooked ground beef back to the pan alongside 2 tablespoons of soy sauce and the vinegar. Stir and let the mixture cook until the zucchini and carrot are soft. Taste the mixture and add an addition 1-2 tablespoon soy sauce if you prefer a saltier taste.
5. Separate and trim the lettuce leaves.
6. Prepare the lettuce wrap by scooping a serving of beef and rice onto a plate. Then spoon a scoop of beef and rice onto the lettuce wraps. Eat and enjoy!

Note: we've listed this recipe as serving 4 but it may only serve 2-3 for larger appetites!

DIETITIAN TIPS

Our team of Registered Dietitians work closely with their one-on-one nutrition coaching clients to menu plan for their personal goals or for their family's unique needs. This recipe contains the four food groups we recommended our clients include in most meals:

• Protein: 30g of protein coming from ground beef to feel full for longer
• Fat: coconut milk as a fat source to slow the release of carbs for stable blood sugars and to increase the absorption of fat soluble vitamins (eg. vitamin A found in the carrots).
• Volume: lettuce, zucchini, and carrot to add volume, fibre, and micronutrients to the meal (eg. vitamin A from the carrots).
• Carbohydrate: rice to add a carb source for energy and satisfaction
• 'Fun' Extras: garlic, ginger, soy sauce, and sriracha to add delicious flavour without adding extra calories, oils, and sugars.

HUNGRY FOR MORE?

Did you try this recipe? Comment below! If you enjoyed this recipe, you may like our recipe for summer rolls.